Workout of the day
Every 3 minutes, for 7 cycles, perform:
1 Squat clean
2 Front squats

Challenge of the month
Strict pull-up ladder
* Voeg elke dag één strict pull-up toe.

Workout of the day
For time:
5k Run

Challenge of the month
Strict pull-up ladder
* Voeg elke dag één strict pull-up toe.

Workout of the day
4 rounds for time of:
12 Hang power clean and jerks, 52.5kg/35kg
9 Thrusters, 52.5kg/35kg
6 Power snatches, 52.5kg/35kg

Challenge of the month
Strict pull-up ladder
* Voeg elke dag één strict pull-up toe.

Workout of the day
Deadlift
7-7-7
* For each set, touch and go at ground only.

Shoulder press
5-5-5
* No rack allowed

Challenge of the month
Strict pull-up ladder
* Voeg elke dag één strict pull-up toe.

Workout of the day
7 1-minute rounds of:
10 Burpees
Max rep V-ups
* Rest 1 minute between rounds